Updated
Start with a manageable routine
If you feel well and have no condition that limits activity, a short walk or another comfortable activity can be a reasonable starting point. For example, choose five or ten minutes at a time you can repeat. Increase gradually as it feels manageable.
The usual adult goal is at least 150 minutes of moderate aerobic activity per week, or 75 minutes of vigorous activity, plus muscle-strengthening activity on at least two days. This is a goal to work toward, not an entry requirement.
How hard should it feel?
During moderate activity, you should generally be able to talk, even though you are breathing harder. Warm up and cool down at an easy pace. A watch heart-rate target is not a universal prescription, especially if you take a beta blocker or have an arrhythmia.
Build time and consistency before making activity much harder. Consider walking, cycling, swimming or a chair-based option that fits your mobility and surroundings. Break up long periods of sitting.
When you need an individual plan
If you have known heart disease, new exercise symptoms, a recent procedure or a plan for vigorous training, discuss appropriate limits and progression with your clinician. Read returning to activity after a diagnosis.
Training for an endurance event or HYROX involves different demands from starting a walking routine. Your medical history and the demands of the event should guide that conversation.
Listen to warning symptoms
Stop if you develop chest discomfort, marked dizziness, unusual breathlessness or palpitations that make you feel unwell. Severe or persistent chest symptoms, fainting or severe trouble breathing warrant calling 911. Discuss new exercise-related symptoms before resuming the activity that caused them.
Questions for your next visit
- What is a realistic starting goal for me?
- Do I have any activity restrictions?
- How should I increase time or intensity?
References and further reading
- AHA: Life's Essential 8
- ACC: Exercise Benefits in Cardiovascular Disease (2023)
- AHA: Develop a Physical Activity Plan for You (2024)
Use these sources with your own clinician's advice. Recommendations depend on your health history and can change as evidence develops.